09/19/2022 - the_mud_room - Quarantine Checklist Throwback!
AO: The M.U.D room
When: 09/19/2022
QIC: Titanium
PAX:
Number of Pax: 5
Number of FNGS: 0
Pax Names:
Tex, Miyagi, Flip Flops, Cruiser, Titanium
BackBlast:
Throwback to those quarantine days when we were just happy to be able to gather outside with friends and do something! We each had a copy of a checklist which we could do at our own pace, pick what we wanted, and listen to quarantine songs like “I want a new drug”… EXCEPT, there were 2 sections that were required to complete – 3 running challenges and a total of 50 Burpees!!
This was not intended to be completed within our timeframe, but you could continue at home 😉 or those that didn’t make it this morning could give it a try!
The Thang:
Complete and check off the exercises you want to challenge yourself with and don’t forget the burpees / runs. We used the long loop run as our warm up so that we were together going around Halcyon, then each of us jumped into checking off the sheet.
| Completed | Completed | |||
| Running (Required) | Heart Rate | |||
| Long Loop | 20 x 5 Mountain Climber (single) | |||
| Stairs – 4 up and down | 21 x 5 Jumping Jacks | |||
| Stairs to opposite building | Merkins | |||
| Burpees (Required) | 20 Regular | |||
| 10 Burpees | 21 Wide | |||
| 10 Burpees | Jumping Station | |||
| 10 Burpees | 20 x 5 High Knees (L/R=1) | |||
| 11 Burpees | 21 Forward/Backward =1 | |||
| Arm Pain | 21 Side/Side =1 | |||
| 20 Overhead Press | Core | |||
| 21 Flys | 20 Reverse Crunch | |||
| 20 Bench Press | 21 Heels to Heaven | |||
| 21 Curls | 20 Rosalita (45°) | |||
| Leg Pain | 21 Flutter Kicks (L/R=1) | |||
| 20 Jump Squats | 20 Russian Twists (L/R=1) | |||
| 21 Lunge Walk (L/R=1) | 21 Bicycles (L/R=1) | |||
| Plank Pain | 20 Dying Cockroach (L/R=1) | |||
| Macarana Plank 20 (each side = 1) hands, elbws, shldrs, hips, knees, toes | ||||
| 21 second plank each – high, low, each side | ||||
COT:
From Theodore Roosevelt: Do what you can, with what you have, where you are.
Pictures:
